Warm-up Strength: 3 sets Bulgarian Split Squats x 6 reps @3111 immediately followed by 8 Bodyweight Jumping Bulgarians Rest 45sec between legs and 90sec between sets *You will do 6 weighted reps with dumbbells at tempo, then place the weights down and go right into 8 jumping reps on the same leg. Go for height...Read More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @60-65% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @65-70% Rest 1min Every Minute on the Minute x 3min 2in Below Knee Power Clean *+ Jerk @70-75% *Deadlift the bar up...Read More

Warm-up Strength: 4 sets Dumbbell Bench Press 12-10-8-8 Rest 30sec Strict Pull-ups 8-8-8-8 Rest 60sec Conditioning: Time Cap 18min 25 Double-unders 20 Pull-ups 20 Alternating Dumbbell Snatches 50/35 25 Double-unders 10 Chest to Bar Pull-ups 10 Alternating Dumbbell Snatches 25 Double-unders 5 Bar Muscle-ups 25 Double-unders 10 Alternating Dumbbell Snatches 10 Chest to Bar Pull-ups...Read More

Warm-up Strength: Every 2:30 x 4 sets Tempo Front Squats x 5 reps @2211 Conditioning: As Many Rounds and Reps as Possible in 12min of: 10 Hang Power Cleans Rx+ 155/105 Rx 115/75 20 Wall Balls 20/14 to 10ft 300m Run You must complete the run by being inside the gym for the round to...Read More

Warm-up Strength: 4 sets Dumbbell Box Step-ups x 12 total reps Rest 60sec Single Leg Romanian Deadlift x 8 each leg Slow and Controlled Rest 60sec Conditioning: As Many Rounds and Reps as Possible in 3min of: 10 Reverse Alternating Dumbbell Lunges 12 Dumbbell Deadlifts 14 Toes to Bar 16 Box Jumps 24/20 *Step-down only...Read More

Barbell Warm-up Olympic Lifting: Every Minute on the Minute x 3min 3 High Hang Power Clean + 1 Jerk @50% Rest 1min Every Minute on the Minute x 3min 2 Mid-Thigh Power Clean + 1 Jerk @50-60% Rest 1min Every Minute on the Minute x 3min Mid-Thigh Power Clean + Jerk @60-70% Conditioning: A “Bearish”...Read More

Warm-up Strength: Every Minute on the Minute x 10min 1- Strict Chin-ups x 6-8 reps 2- Single Leg Romanian Deadlifts x 6 each leg Slow and Controlled. If stable and balanced, add weight with an empty barbell, single or double dumbbell. Conditioning: 30 Double Dumbbell Box Step-overs 50/35 30 Strict Handstand Push-ups 30 Single Arm...Read More

Mobility: Thoracic Openers Midline/Stability: Every Minute on the Minute x 12min. Work for 30-45sec each minute. 1- Copenhagen Side Plank R 2- Paloff Press R 3- Copenhagen Side Plank L 4- Paloff Press L *Hold one in front rack position and other in farmer’s position Conditioning: As Many Rounds and Reps as Possible in 14min...Read More

Barbell Warm-up Strength: Every 2min x 10min (5 sets) Thruster x 3 reps From the rack Conditioning: 15-12-9 Hang Power Snatch 115/75 Lateral Burpees Over the Barbell 400m Run 15-12-9 Hang Power Clean 135/95 Toes to Bar Or 15-12-9 Hang Power Snatch 75/55 Burpees 400m Run 15-12-9 Hang Power Clean 75/55 Hanging Knee RaisesRead More

Nasal Breathing Warm-up: You will only be breathing through your nose for this entire warm-up. Why do we practice nasal breathing? In a nutshell, it improves our fitness. Normally, when we feel as though we need more oxygen, it’s really our body’s inability to deal with the buildup of carbon dioxide. Even though it doesn’t...Read More